Comparing Nutrients in 14 ounces Boiled Carrots VS Bananas

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Bananas	4%	3%	93%

Macro Nutrients

	Boiled Carrots	Bananas	Recommended Dietary Allowance
Energy	4.8% 139kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	69.7% 91g	130g per day for Men 19-50 years
Sugars	19% 13.7g	67% 48.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.97% 1.43g	26.6% 19.2g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.6g	% 19.8g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 9.5g	g per day for Men 19-50 years
Fiber	31.3% 12g	27% 10.3g	38g per day for Men 19-50 years
Protein	5.4% 3g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Bananas	Recommended Dietary Allowance
Vitamin A	376% 3382μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	26.5% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.3mg	38.4% 34.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.3% 4.1mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Bananas	Recommended Dietary Allowance
Calcium	12% 119mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	34.4% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	0.22% 8.73μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17% 1.35mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	46.6% 1.07mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 119mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	41.8% 1421mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	9.67% 358g	8.04% 297g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Bananas per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Bananas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Bananas:

• 14 ounces of Boiled Carrots have 284 times more Vitamin A, 2.1 times more Vitamin B1, 10.3 times more Vitamin E and 27.4 times more Vitamin K than Bananas.
• While 14 oz of Raw Bananas contain 1.7 times more Vitamin B2, 1.4 times more Vitamin B5, 2.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.4 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Bananas provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Bananas have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Raw Bananas have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Bananas:

• 14 ounces of Boiled Carrots have 6 times more Calcium, 1.3 times more Iron, 1.4 times more Phosphorus, 58 times more Sodium and 1.2 times more Water than Bananas.
• While 14 oz of Raw Bananas contain 4.6 times more Copper, 2.7 times more Magnesium, 1.7 times more Manganese and 1.5 times more Potassium than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper
• 14 ounces of Bananas lack sufficient amounts of Calcium
• Both Boiled and Drained Carrots as well as Raw Bananas lack sufficient amounts of Fluoride, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Bananas contain 2.5 times more Energy, 2.8 times more Carbohydrate, 3.5 times more Sugars and 13.5 times more Fructose than Boiled and Drained Carrots.
• Both Boiled Carrots and Bananas offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy
• Both Boiled and Drained Carrots as well as Raw Bananas provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.